How to Make a Healthy Smoothie

By Savannah Potts, Nutrition Intern

Smoothies are one of my favorite healthy treats to enjoy during the summer. They are the perfect way to showcase and enjoy your favorite fruits, and the possibilities of flavor combinations are endless. Did you know that some simple ingredients in your own kitchen may be more wholesome and less expensive than your favorite drink at a smoothie shop? In many cases, you may be paying a small fortune for a sugar and juice overload! Keep reading to learn how to build a healthy smoothie that tastes amazing, is budget-friendly, and provides nutrients that your body and mind will thank you for- especially in this late summer heat!

When I make smoothies at home, there are key five ingredients that I make sure to include:

• Fruit- If you like your smoothies cold and thick like me, I would suggest keeping some frozen fruit on hand. Frozen fruit is picked at its peak freshness and then immediately frozen, sometimes resulting in an even higher nutrient content than its fresh counterpart. If fresh fruit is what’s on hand, that works just as well, but your smoothie might be a bit thinner.
• One frozen banana- Fun fact: blended frozen bananas taste and feel just like ice cream! They provide natural sweetness for your smoothie without any added sugar. Bananas also pack a punch of potassium, a nutrient that is lacking in the typical American diet.
• Fiber- Since smoothies have a tendency to be on the sugary side, it’s important to include a source of fiber to help with blood sugar regulation. My go-to fiber source for smoothies is frozen zucchini. This may sound like an odd addition, but a few slices blended in does not impact the taste at all for me. If you have flaxseed on hand, add a tablespoon to also boost the fiber and micronutrient content.
• Protein- Protein is the most satiating macronutrient and the secret to your smoothie keeping you full. Add a scoop of protein powder in a flavor that pairs well with your fruit or some Greek yogurt, which is high in protein as well.
• Dairy- The addition of dairy in the form of skim or low-fat milk will create a creamy consistency as well as contributing calcium. Calcium plays a key part in skeletal structure maintenance, blood clotting, muscle contraction, and more.

Print

Creamy Blackberry Vanilla Smoothie

Servings 2 servings

Author Savannah Potts, Nutrition Intern

Ingredients

• 1 medium frozen banana
• 1/4 cup frozen chopped zucchini
• 1/2 cup fresh or frozen blackberries
• 1 scoop vanilla protein powder
• 3/4 cup 1% milk

Instructions

1. Combine all ingredients in blender. Cover and blend until smooth and thick. Serve immediately.

Recipe Notes

This smoothie recipe can be customized with any fruit or protein powder flavor. Get creative with different flavor combinations! 

Looking for more filling smoothie ideas? Check out this Berry, Banana, and Avocado Smoothie Bowl.